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Can You Do Kettlebells While Pregnant

Kettle bell workouts aren't just trendy—they're also efficient, offer great physical results and can help you achieve major strength gains. “If you have never used kettle bells before, pregnancy is absolutely not the time to start,” certified personal trainer and women's health specialist Garnet Henderson says.

author
Carole Stephens
• Sunday, 25 October, 2020
• 11 min read
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(Source: www.pinterest.com)

“Your body is undergoing major changes, and you are likely to become more fatigued more quickly, so it is not the time to learn new, complex movement patterns. If you feel tired, give yourself extra time to rest and decrease the amount of weight you are using.

Starting around 15-20 weeks, make sure you modify your workouts to avoid any movements that involve twisting or lying directly on your back or stomach. In the second trimester, you will need to start decreasing the weight you use and the intensity of your workouts, Henderson says.

Do you (and your doctor) think you're up to the challenge of continuing your kettle bell workouts throughout your pregnancy? If so, toucan give Henderson's effective kettle bell globe squat a shot.

Hinge the hips back and bend the knees to squat down like you are sitting in a chair that's slightly behind you. Keep the bellybutton drawn in toward your spine the whole time to support your lower back.

Continuing your exercise routine into pregnancy has numerous other benefits such as improved mood, increased energy and a more restful sleep. Challenging workouts such as kettle bell swings can be a great way to stay fit and prepare for the rigors of labor, but they are not safe for everyone.

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Due to a hormone called relaxing, your joints loosen during pregnancy, making it easier to get injured. The cardinal rule, or consensus, only applies to women with healthy, typical pregnancies.

For example, you should avoid lying flat on your back after the first trimester because your growing belly puts pressure on a major vein called the vent cave, which can cut off blood flow and oxygen. If your doctor gives you the green light to continue kettle bell swings, it is important to know how to complete the exercises safely.

You should avoid exercises that put strain on your joints, such as windmills, and those that require you to twist your mid-section. Two 20-to-30-minute strength-training sessions per week combined with a good cardiovascular routine will go a long way to keeping you and your developing baby healthy.

ShutterstockKettlebell workouts aren't just trendy—they're also efficient, offer great physical results and can help you achieve major strength gains. “If you have never used kettle bells before, pregnancy is absolutely not the time to start,” certified personal trainer and women's health specialist Garnet Henderson says.

“Your body is undergoing major changes, and you are likely to become more fatigued more quickly, so it is not the time to learn new, complex movement patterns. If you feel tired, give yourself extra time to rest and decrease the amount of weight you are using.

maternity swings kettlebell kettle weeks bell
(Source: www.pinterest.com.au)

Starting around 15-20 weeks, make sure you modify your workouts to avoid any movements that involve twisting or lying directly on your back or stomach. In the second trimester, you will need to start decreasing the weight you use and the intensity of your workouts, Henderson says.

Do you (and your doctor) think you're up to the challenge of continuing your kettle bell workouts throughout your pregnancy? If so, toucan give Henderson's effective kettle bell globe squat a shot.

Hinge the hips back and bend the knees to squat down like you are sitting in a chair that's slightly behind you. When I was pregnant with all three of my children, strangers would come up to me at the gym and say things like “are you sure you should be using those cattle balls?

But I get it, understanding how to work out during pregnancy isn’t easy, let alone adding into the mix kettle bells, something that we know is so great for high intensity training. It’s a great question, and if you ’re here reading this article, then I think you ’ll like the answer.

Because first and foremost, the purpose of a pregnancy is for both mom and baby to optimize their health. Oftentimes working out while pregnant will do just that, but it’s always best to check with your doc and make sure.

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If you ’ve never worked out or if you ’re out of shape going into pregnancy, then yes, these standards have their place. Sticking to those standards will most likely make that woman lose strength and cardiovascular capabilities for no real reason.

And if she loves working out and has the energy to do so, then telling her to only lift 25 pounds and keep everything low intensity, could very well make her miserable. So I cleared my plans with my doctor and got back to what I loved most in working out — kettle bells.

Me in a full squat two days before giving birth to my first child For most exercises, kettle bells are a great tool to develop strength, improve mobility, increase cardiovascular endurance and provide a killer fat-blasting workout.

And because of its versatility, workouts/complexes can be scaled for anyone regardless of current physical fitness abilities or restrictions. Oh, and a few months from now, if you have a bell or two at home, volcano a workout in your living room while the baby naps!

Goblet squat : strengthens the pelvic floor, makes for great pushing skills in L&D Kettle bell swings : strengthens pelvic floor and posterior chain. Military press : Develops arm muscles needed for holding babies.

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(Source: www.youtube.com)

Helps maintain core strength especially later in pregnancy Bent over rows : another upper body strength developer, a great contrasting movement to military presses Rack holds : Helps maintain core strength (alternative: plank) Turkish get up : maintains mobility even when your belly grows and it becomes harder to move otherwise By scale, I mean toucan drop the weight you ’re using or cut the workout time or take extra rest.

Okay it’s not a kettle bell exercise, but brisk walking is pretty much the best thing youcandowhilepregnant. It promotes blood flow, eases any pregnancy unpleasantness like hemorrhoids, gets you active and coupled with a great diet, will help make sure you don’t gain any unnecessary pregnancy weight.

So be smart — learn the movements, listen to your body, and scale the workouts according to your abilities and comfort level. If you ’re looking to get back in shape postpartum and you ’ve been cleared by your doctor at your six-week checkup, come give the 5-Day Kettle bell Fat Furnace a try.

This free five day programs provides workouts and eating guidelines that can help give you the fat loss boost you might be looking for after baby. She worked out throughout each of her pregnancies and had quick labor and deliveries and swift recovery.

Remember, training protocol has to have some variables — no matter the areas you are focusing on: weightless, strength, endurance, over all general health, hypertrophy, a specific level of conditioning or even re-prehab. THE PREGNANCY BIT: So, at 4.5 months pregnant I am finding that I cannot engage certain muscles the same way (specifically the core.

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(Source: www.pinterest.com)

Additionally, there is the Relaxing hormone flowing through my body (more on that in a different post), the hormone adds tons of flexibility to joints and ligaments (and especially in the hip area), so lifting as heavy as I did in certain motions is not (doesn’t feel, as ‘safe’ or sold to me) — again everyone is different. THE LIFTING/ Strength & Conditioning I still need to challenge myself, and luckily the gym (any gym, from your living room to the weigh room at your Martial Arts Academy to the fancy place down the block has soon many fun tools to keep the muscle challenged and working/ improving)

Short Bands: toucan see me working the smaller glute muscles here with the abduction in both Seth hip thruster and the squat. Long bands: Again, great essential resistance, making your muscles fire and respond at the very top of the motion.

Other Variables: While weight challenge the body and add to the level of difficultly- yielding a specific response of strength building/ power and or hypertrophy (depending on your protocol), weights are NOT the only thing that can help add to challenge the body — like placing a bench in front of your knees in the squat or doing a wall facing squat. Any night of the week, stop by CrossFit 914, in Elms ford, and you ’re likely to see 30-year-old Samantha Mueller toughing it out through rounds of grueling push-presses, air squats and pull-ups.

Only these days, Mueller isn’t your typical Crossfire, or athlete, for that matter. She’s 8 months pregnant, carrying around an extra 20-plus pound before she even touches a single weight.

In fact, The Centers for Disease Control and Prevention recommends pregnant women get 150 minutes a week of “moderate-intensity aerobic activity,” and that women who already do “vigorous-intensity aerobic activity” keep doing it. In the Lower Hudson Valley, this isn’t a problem, as gyms tend to hold on to — and modify — workouts for pregnant members.

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Granted, not all pregnant women take on rigorous CrossFit routines, but with goals of good mental and physical health for themselves and their babies, many moms-to-be keep moving. Her pregnancy workout: Lifting lightweights and stretching at Retro Fitness in New City

In fact, a while back when she tried p90X, a rigorous home-based exercise DVD, she stopped. Over the years, Braun has tried all kinds of exercise — lifting weights, the elliptical, Zumba, Pilates, P90X — and now she takes moves from all of them to create her own pregnancy workout at Retro Fitness in New City.

After she drops off her older daughter at school, Braun heads to the gym, where she exercises for about an hour. The owner of her own company, Professional Makeup by Hanna Braun, this working mom has little time to herself, so her gym hour is important “me time.” Braun never works out with a partner, and she doesn’t take classes.

To work her glutes and core, she gets on all fours and lifts her legs sideways. “My doctor says as long as I’m not working my abs and I’m not overdoing it — I don’t get out of breath or dizzy — it’s good to keep exercising,” she says.

Braun’s doctor also warned against laying flat on her back during pregnancy. “It puts pressure in all the wrong places.” Other than that, she should listen to her body and make adjustments throughout the pregnancy as needed.

kettlebell workout pregnant
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Early on, she learned her blood pressure was low, and she took a brief exercise hiatus. So far, her workout routine is much the same as it was prepregnancy, only now she skips crunches, and she hasn’t returned to cardio.

Her pregnancy workout: Lifting lightweights and walking the loop at Proton Landing. Before she became pregnant with her second child last year, once a week with a trainer, she practiced mixed martial arts, a combination of kickboxing and boxing.

The high-intensity workout was a mix of strength training and cardio and produced great results. Along with martial arts, Tome put in two to three days a week at New York Sports Club (NYC) in Proton, or outside at Proton Landing Park, running and weight-lifting.

So when Tome learned she was pregnant with her second child — she has a 9-year-old daughter — it seemed only natural to keep exercising. Unlike during her first pregnancy, though, Tome experienced extreme morning sickness throughout her first trimester.

Aside from hiking and walking, once a week, Tome would take a hip-hop class at Hudson Dance and Tumble. At the start of her second trimester, this winter, Tome went to NYC for cardio and weight-lifting workouts.

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But with spring on the horizon — and her preference to be outdoors — Tome recently stopped her membership. Three times a week, Tome does the three-mile loop (or sometimes, part of it) at Proton Landing, even in cold weather.

So far, she’s gained 20 pounds — well within the normal limits of someone so far along — and her baby belly has thrown off her center of gravity. Doctor's orders: Tome’s doctor says she can continue her exercise routine — minus martial arts, excessive bouncing and crunches — but she should make adjustments as needed.

Even though I’m increasing my heart rate, it’s kind of peaceful for me. A speech therapist who splits her time between school and home, Tome has a fairly flexible schedule — and that’s helped keep her exercise routine going.

While a fit post-pregnancy body isn’t the driving force for Tome, it is in the back of her mind. She’s had 10 years between pregnancies, and her body bounced back quickly before.

As most gym-goers know, CrossFit is not the kind of workout you recommend for the occasional exercise enthusiast. This comprehensive routine combines heavy barbells, high-impact cardio and gymnastic movements all into one heart-pumping hour.

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She grew up playing sports, and as an adult, she has tried running, the elliptical and weightlifting on her own. “I was looking for a fitness program with classes as opposed to working out on my own.

Knowing nothing about it, Mueller found a CrossFit box near her home. Then when she moved to Westchester two years ago, she joined CrossFit 914 in Elms ford, because it was close to home.

As you go to CrossFit, you start low — toucan ’t just pick up a heavy barbell. Midwife's orders: When Mueller became pregnant, she wanted to keep her four-times-a-week CrossFit routine going.

She wasn’t experiencing morning sickness, and she hadn’t gained a lot of weight, so she was capable of lifting her usual barbells, doing box jumps, and doing CrossFit’s gravity-defying gymnastics moves. “I had to make sure I wasn’t either out of breath because I was giving oxygen to my child as well,” Mueller says.

Her doctor told her she should never be so breathless that she couldn’t hold a conversation during her workouts, and she should also be careful not to overheat. CrossFit's boxes don’t love air-conditioning, so I had to hydrate a lot.”

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“ You start to lose your balance, because you have more weight in front,” says Mueller. “ You don’t want to fall.” She started using an assist band for pull-ups, whereas prepregnancy, she did them without any help.

She had to give up on sit-ups and direct core work, but she was able to keep up with her handstand push-ups, an exercise that requires you stand on your head, leaning against a wall, and push-up into a handstand — a move plenty of non- pregnant Crossfires can ’t master. She opts out of handstand push-ups, and due to her growing baby belly, she finds it hard to bend.

Though she still does barbell work, she raises the bar from the rack or from her knees — not from the floor as required in some workouts — and her weights are significantly lighter than prepregnancy. “I’m down 20 pounds or more on the barbell because I have to raise it past my belly and I don’t want to hurt my back,” she says.

Even now in her third trimester, which can be uncomfortable for many women, Mueller feels good. Benefiting from solid coaching drew her to CrossFit in the first place, and it’s played an important role throughout her pregnancy.

Coaches have changed workouts and made on-the-spot modifications for Mueller, even before she was aware that she needed them. “My coach said, ‘Sam, you look a little wobbly even with step-ups.’ So we shortened the box.

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Sure, Mueller wants to look fit, have a great birth and snap back to her pre-pregnancy body as soon as possible, but that’s not why she has stayed the exercise course. “I know I’ll walk out of the gym feeling better than I did before I went in.” She and her husband — a Crossfire as well — have a deal.

And though Mueller’s aware that post-pregnancy she’ll have to take at least a short hiatus, she’s not worried.

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Sources
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2 livehealthy.chron.com - https://livehealthy.chron.com/can-kettlebell-swings-pregnant-7559.html
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